Is this Westside bench routine any good?

[patricky]

I've been using Sheiko for the last few months. I got my bench from 107.5kg to 125kg.
For some reason I've stalled. So I thought now it's time to switch things up.
I notice Westside advocates working your weak points. My weak point is chest, I fail on the bottom of my presses. So I've added Dumbbell presses as I can't do flies.
BTW I lift RAW.
If you are wondering why i don't have squats, it's because at the moment I can't do them because of my back.
Just waiting on the chiropractor.

Monday ME: Bench 3x3 until failure. 4 singles with 95% of 1rm
Dumbbell bench 4x5
Tricep Push downs 4x8
Pull ups 5x5
Dumbbell rows 3x5

Thursday DE:
Speed bench 8x3 of 50% of 1rm
Dips 3x5
Tricep pushdowns 4x8
Pull ups 5x5
Dumbbell rows 3x5

Is this any good? Also after how many weeks do I increase the weight?
Cheers.

[Lones Green]

A huge part of Westside is changing your exercises weekly or every 2 weeks. Are you doing that?

[mikesbench]

Have you picked a rotation of multiple ME exercises to use on the ME day? Also, I'd structure the sets / reps differently on the ME day. Rather than 3x3 to stat... use 5 or 6 sets of 3's working up each set as kind of a warm up; the final triple should be fairly tough, then cut it to singles from there for another 3-4 sets continuing to work up in weight.

Also, personally I don't like to do the same assitant exercises on both training days, so I'd recommend choosing another tricep, lat, and upper back exercise so you aren't continually doing the same 3 movements. Maybe go for bar extensions to the chin on ME day instead of pushdowns (I think pushdowns are a poor choice for tris anyway), then maybe replace pullups wth pulldowns on 1 of the days, and DB Rows with Barbell rows, just to have greater variety.

[robchris]

pat, routine looks pretty good. I agree w/ mike just work up to heavy singles and drop the 3x3 to failure. You'll get a lot more out of the heavy singles ref. to strength development... Just ensure you're changing ME exercises every 2-weeks or so.

Mixing up accessory work is a good idea also... Are you using bands or chains on your DE day? They're not a must but really help w/ speed and explosion off the chest thru any sticking points. Starting power while benching Raw is very important!
Good luck, and hope your back heals up soon!
RC

[patricky]

Thanks for the responses guys.
Did my first ME day today. It was awesome, really like the heavy weights lifted.

Is this any good?

Monday: DE 8x3 speed bench with bands
Dumbbell bench 3x5
Dumbbell tricep extentions 2x8
Dumbbell rows 5x5

Thursday: ME bench 3x3 up to 4 singles @95%
Dips 3x5
Pushdowns 2x8
Pull ups 5x5

On week 2 I do floor press, week 3 incline press on ME day. Is this a decent rotation?

Cheers.

[MarcusWild]

I don't get what you mean by 3x3 up to 4 singles at 95%. What's the point of the 3x3 before you do the heavy work? Why 4 singles at 95%? Set a PR (eg, 100%) and then break it the next time you do that exercise.

[patricky]

The 3x3 is just a warm up for the 4 singles.

I thought you were supposed to do 4 singles with your near max?

[MarcusWild]

3-5 singles that are above 90%. You're supposed to try setting a new PR each time.

[robchris]

3-5 singles that are above 90%. You're supposed to try setting a new PR each time.

Agreed... By changing ME exercises every week or so, you can lift @ 100% and more each week.

That the essence of the conjugate method. Maxing every week develops maximum strength quicker than any other method I've used.

[MarcusWild]

Agreed... By changing ME exercises every week or so, you can lift @ 100% and more each week.

That the essence of the conjugate method. Maxing every week develops maximum strength quicker than any other method I've used.

Exactly. I've been trying to think of a good way to explain it. When most newer people start training, they are better at reps than a 1RM. If you take what they do for 5-10 reps and project their 1RM, their actual 1RM is quite a bit lower. This is mainly because their muscles aren't coordinated enough at the motor pattern yet and they don't know how to strain. If you take really good lifters, then their 1RM will usually be higher than the calculation.

[AJ Roberts]

Most we ever do might be 3 over 90%.

Here is an example if i was doing regular bench press with my previous pr being 550

135 1 set x 5reps
225 1 set x 5reps
315 1 set x 3 reps
365 1 set x 3 reps
405 1 set x 1 rep
455 1 set x 1 rep
90% - 495 1 set x 1 rep
95% - Possibly 525 1 set x 1 rep (usually skip and go right to pr unless it 90% feels crappy)
101% - 555 1 set x 1 rep

STOP

Next week is a totally different exercise.

[joey54]

Most we ever do might be 3 over 90%.

Here is an example if i was doing regular bench press with my previous pr being 550

135 1 set x 5reps
225 1 set x 5reps
315 1 set x 3 reps
365 1 set x 3 reps
405 1 set x 1 rep
455 1 set x 1 rep
90% - 495 1 set x 1 rep
95% - Possibly 525 1 set x 1 rep (usually skip and go right to pr unless it 90% feels crappy)
101% - 555 1 set x 1 rep

STOP

Next week is a totally different exercise.

AJ, isn't the main thing to establish pr's and then try to break them each time the lift comes up in the rotation, rather than worry about lifts over 90%?

[AJ Roberts]

AJ, isn't the main thing to establish pr's and then try to break them each time the lift comes up in the rotation, rather than worry about lifts over 90%?

Yes we don't ever think about the percentage just go for a max. Keep in mind though that a max effort doesn't mean a PR. Obviously you'd like it to be a PR but it's not always going to happen.

[joey54]

That makes perfect sense and keeps it simple. The pr is a bonus, but always aim to strain.